• Properties of oatmeal
• Valuable source of fiber
• Types of oatmeal
• Serving suggestions for oatmeal
• What should you choose porridge on water or porridge on milk?

One of the most popular dishes in the world, oatmeal - some people cannot imagine any other breakfast, others associate it with the worst childhood food. Thanks to the right preparation and additives, even his fiercest opponents will like it. And it's worth trying, because its regular consumption can bring us many benefits.

Properties of oatmeal

Oats are a protein source rich in essential amino acids that the body cannot produce itself. They need to be fed, and it turns out that oats can perfectly complement that need. Together with oatmeal we provide our body with

• polyunsaturated fatty acids - important above all for the cardiovascular system and to be supplied with food,
• Vitamins A, E, K,
• B vitamins, including vitamin B, which is responsible for the proper functioning of muscles, heart and nervous system,
• iron,
• magnesium,
• Potassium
• zinc,
• manganese,
• calcium,

Valuable source of fiber

Oat flakes contain a lot of water-soluble dietary fiber, the beta-glucans they contain absorb water, form mucus in the digestive tract and thus protect the intestinal and gastric mucosa from bacterial infections and irritation. Organic acids, which are formed when beta-glucans are broken down in the intestine, have analgesic, anti-inflammatory and fungicidal properties. The fiber contained in the flakes is also a kind of prebiotic that affects the body's immunity and is necessary for the development of a beneficial bacterial flora in the intestine. In addition, by filling the digestive tract, it ensures a long-lasting feeling of satiety. Regular consumption of oatmeal goes a long way in reducing the amount of cholesterol that is absorbed into the blood. In summary, the fiber contained in flakes:

• regulates bowel function,
• improves digestive processes,
• prevents constipation.

Eat oatmeal It is also recommended for diabetics, because the dietary fiber in the stomach causes a slower rate of breakdown and absorption of nutrients, causing the level of glucose in the blood to increase gradually, rather than abruptly. Diabetics prepare porridge However, you should avoid long cooking of oatmeal and eat it soaked in water, since long-cooked oatmeal increases the sugar content.

Types of oatmeal

Oatmeal is made from oats. They are available in:

• common - they should be thoroughly cooked before consumption,
• Mountain - additionally crushed, require a slightly shorter thermal treatment,
• instant - they don't need to be processed before consumption, they can be added in bulk to cocktails, yoghurts or just pouring water or milk.

Serving suggestions for oatmeal

If we choose instant oatmeal, we can pour it into a saucepan and immediately heat it with milk or water, stirring constantly for a few minutes. It is also enough to pour boiling water or milk over them and wait a moment for them to swell before adding your favorite additives.Oatmeal can also be prepared cold, then instant oatmeal is infused with water overnight and is ready to eat in the morning after adding fruit and other additives. It is important to know that the longer we cook oatmeal, the higher the glycemic index.

All those people who, from childhood, associated oatmeal as an unappetizing, colorless mush with milky skin now know that well-prepared oatmeal can be the most delicious meal of the day. The possibilities of its application can only be limited by our imagination. Of course, we can traditionally serve it with cow's milk, but if we are not fans of milk or simply cannot drink it for health reasons, we can successfully replace it with any popular plant-based milk, or simply water, or even natural yoghurt. For porridge with additives in the form of fresh or frozen fruit. In the summer season this can be blueberries, blueberries, raspberries, strawberries or blackberries and in the autumn and winter season it can be apples, pears, bananas and plums. All kinds of nuts and dried fruit are also excellent, and a small addition of agave syrup, dates, maple syrup or a teaspoon of honey provides a little sweetness. Add a pinch of cinnamon, cocoa, or real vanilla. On the other hand, if we prefer less sweet breakfasts, we can add oatmeal add a tablespoon of peanut butter. The best, sweet and proven combinations are:

• Oatmeal with apples, cinnamon, and raisins,
• Oatmeal with plums, honey and almond flakes,
• Peanut mash with peanut butter, honey and a handful of your favorite nuts,
• Oat flakes with roasted sunflower and pumpkin seeds, with jam,
• Oatmeal with banana and cranberries
• Oatmeal with salted caramel, vanilla,
• Oatmeal with coconut milk, coconut flakes and strawberries,

Ideas for people who prefer less sweet breakfasts:

• hearty porridge with braised mushrooms (could also be mushrooms or oyster mushrooms), goat cheese and thyme,
• Oatmeal with figs, pears and plums with goat cheese and some honey,
• Oatmeal with avocado and sun-dried tomatoes,
• Oat flakes with fresh tomatoes, basil and mozzarella .

What should you choose porridge on water or porridge on milk?

The advantage of porridge The advantage of water prepared with water is its lower calorific value and the fact that it can be consumed by people with lactose intolerance. Oatmeal Prepared with milk, they have a fuller flavor and are fuller in body. What we prepare it for should therefore primarily depend on our individual preferences. A great way to spice up traditional oatmeal is to add products from the superfood list , such as hemp seeds , spirulina , chia seeds , goji berries or acai .